{"id":4772,"date":"2021-06-13T09:00:26","date_gmt":"2021-06-13T07:00:26","guid":{"rendered":"https:\/\/blog.elcoach.me\/articles\/?p=4772"},"modified":"2021-06-13T13:48:56","modified_gmt":"2021-06-13T11:48:56","slug":"%d8%aa%d9%85%d8%a7%d8%b1%d9%8a%d9%86-%d8%a7%d9%84%d8%b8%d9%87%d8%b1-%d9%81%d9%8a-%d8%a7%d9%84%d9%85%d9%86%d8%b2%d9%84","status":"publish","type":"post","link":"https:\/\/blog.elcoach.me\/articles\/%d8%aa%d9%85%d8%a7%d8%b1%d9%8a%d9%86-%d8%a7%d9%84%d8%b8%d9%87%d8%b1-%d9%81%d9%8a-%d8%a7%d9%84%d9%85%d9%86%d8%b2%d9%84\/","title":{"rendered":"6 \u0645\u0646 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0638\u0647\u0631 \u0641\u064a \u0627\u0644\u0645\u0646\u0632\u0644 \u0644\u062a\u0642\u0648\u064a\u0629 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0628\u0648\u0632\u0646 \u0627\u0644\u062c\u0633\u0645 \u0641\u0642\u0637"},"content":{"rendered":"

\u0647\u0644 \u062a\u0631\u064a\u062f \u0627\u0644\u062d\u0635\u0648\u0644 \u0639\u0644\u0649 \u0638\u0647\u0631 \u0623\u0642\u0648\u0649\u061f \u0633\u062a\u0645\u0646\u062d\u0643 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0638\u0647\u0631 \u0641\u064a \u0627\u0644\u0645\u0646\u0632\u0644 \u0627\u0644\u0633\u062a\u0629 \u0627\u0644\u062a\u0627\u0644\u064a\u0629 \u0628\u0648\u0632\u0646 \u0627\u0644\u062c\u0633\u0645 \u0641\u0642\u0637 \u062a\u0645\u0631\u064a\u0646\u064b\u0627 \u0631\u0627\u0626\u0639\u064b\u0627 \u0641\u064a \u0627\u0644\u0645\u0646\u0632\u0644\u060c \u0644\u0627 \u062a\u062d\u062a\u0627\u062c \u0625\u0644\u0649 \u0623\u064a \u0645\u0639\u062f\u0627\u062a \u0644\u0647\u0630\u0647 – \u0641\u0642\u0637 \u0648\u0632\u0646 \u062c\u0633\u0645\u0643.\u00a0<\/span><\/p>\n

\u0628\u0634\u0643\u0644 \u0639\u0627\u0645\u060c \u063a\u0627\u0644\u0628\u064b\u0627 \u0645\u0627 \u062a\u062a\u0637\u0644\u0628 \u062a\u0645\u0627\u0631\u064a\u0646 \u0648\u0632\u0646 \u0627\u0644\u062c\u0633\u0645 \u0627\u0644\u0643\u062b\u064a\u0631 \u0645\u0646 \u0627\u0644\u062b\u0628\u0627\u062a\u060c \u0648\u0644\u062a\u0637\u0648\u064a\u0631 \u0647\u0630\u0627 \u0627\u0644\u0627\u0633\u062a\u0642\u0631\u0627\u0631 \u0627\u0644\u0623\u0633\u0627\u0633\u064a\u060c \u064a\u062c\u0628 \u0623\u0646 \u062a\u062a\u0639\u0644\u0645 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0628\u0637\u0646 \u0648\u0627\u0644\u0638\u0647\u0631 \u0627\u0644\u0639\u0645\u0644 \u0645\u0639\u064b\u0627. \u0644\u0623\u0646 \u0643\u0644 \u0645\u0646\u0647\u0645\u0627 \u0644\u0627 \u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0643\u0648\u0646 \u0642\u0648\u064a\u0627 \u0623\u0648 \u0623\u0642\u0648\u0649 \u0628\u062f\u0648\u0646 \u0627\u0644\u0622\u062e\u0631. \u0647\u0630\u0627 \u0647\u0648 \u0627\u0644\u0633\u0628\u0628 \u0641\u064a \u0623\u0646\u0647 \u0628\u0627\u0644\u0625\u0636\u0627\u0641\u0629 \u0625\u0644\u0649 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0630\u0627\u062a \u0627\u0644\u0648\u0632\u0646 \u0627\u0644\u0625\u0636\u0627\u0641\u064a \u0645\u062b\u0644 \u0627\u0644\u0642\u0631\u0641\u0635\u0627\u0621 \u0648\u0627\u0644\u0631\u0642\u0627\u0626\u0642 \u0627\u0644\u0645\u0645\u064a\u062a\u0629 \u0648\u0627\u0644\u0633\u062d\u0628\u060c \u064a\u062c\u0628 \u0623\u0646 \u064a\u062a\u0636\u0645\u0646 \u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0638\u0647\u0631 \u0627\u0644\u0641\u0639\u0627\u0644 \u0641\u064a \u0627\u0644\u0645\u0646\u0632\u0644 \u0623\u064a\u0636\u064b\u0627 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u062a\u0627\u0644\u064a\u0629. \u0623\u0645\u0627 \u0625\u0630\u0627 \u0643\u0646\u062a \u062a\u0631\u064a\u062f \u0623\u0642\u0648\u0649 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0638\u0647\u0631 \u0641\u064a \u0627\u0644\u062c\u064a\u0645<\/a> \u0633\u062a\u062c\u062f\u0647\u0627 \u0647\u0646\u0627.<\/span><\/p>\n

\u0646\u0632\u0651\u0644 \u062a\u0637\u0628\u064a\u0642 \u0627\u0644\u0643\u0648\u062a\u0634 \u0627\u0644\u0622\u0646 \u0644\u0644\u062d\u0635\u0648\u0644 \u0639\u0644\u0649 \u0628\u0631\u0627\u0645\u062c \u062a\u0645\u0627\u0631\u064a\u0646 \u062a\u0646\u0627\u0633\u0628 \u0645\u0633\u062a\u0648\u0627\u0643 \u0623\u064a\u0627\u064b \u0643\u0627\u0646<\/a>
\n \u0648\u0623\u0646\u0638\u0645\u0629 \u063a\u0630\u0627\u0626\u064a\u0629 \u0645\u062a\u0646\u0648\u0639\u0629 \u0645\u0635\u0645\u0645\u0629 \u0644\u062a\u062d\u0642\u0642 \u0643\u0644 \u0623\u0647\u062f\u0627\u0641\u0643 \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u0629.<\/a><\/p>\n

\u0623\u0641\u0636\u0644 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0638\u0647\u0631 \u0641\u064a \u0627\u0644\u0645\u0646\u0632\u0644 \u0628\u0648\u0632\u0646 \u0627\u0644\u062c\u0633\u0645\u00a0<\/span><\/h2>\n

\u0625\u0630\u0646\u060c \u0647\u0644 \u0623\u0646\u062a \u0645\u0633\u062a\u0639\u062f \u0644\u0627\u0633\u062a\u0643\u0645\u0627\u0644 \u062a\u062f\u0631\u064a\u0628\u0643 \u0645\u0639 \u0623\u0641\u0636\u0644 6 \u062a\u0645\u0627\u0631\u064a\u0646 \u0644\u0644\u0638\u0647\u0631 \u0628\u0648\u0632\u0646 \u0627\u0644\u062c\u0633\u0645\u061f \u0633\u0648\u0627\u0621 \u0643\u0646\u062a \u0639\u062f\u0627\u0621\u064b\u0627 \u0645\u0628\u062a\u062f\u0626\u064b\u0627 \u064a\u0631\u064a\u062f \u062a\u0637\u0648\u064a\u0631 \u062e\u0637\u0648\u0629 \u0623\u0642\u0648\u0649\u060c \u0623\u0648 \u0639\u062f\u0627\u0621\u064b\u0627 \u0645\u062a\u0645\u0631\u0633\u064b\u0627 \u0645\u0647\u062a\u0645\u064b\u0627 \u0628\u062a\u062d\u0633\u064a\u0646 \u0648\u062a\u064a\u0631\u062a\u0643\u060c \u0623\u0648 \u0643\u0646\u062a \u062a\u0631\u063a\u0628 \u0641\u0642\u0637 \u0641\u064a \u062a\u0637\u0648\u064a\u0631 \u0638\u0647\u0631 \u0623\u0642\u0648\u0649 \u0645\u0646 \u0623\u062c\u0644 \u0635\u062d\u0629 \u0639\u0627\u0645\u0629 \u0623\u0641\u0636\u0644\u060c \u0641\u0625\u0646 \u0627\u0644\u062a\u062f\u0631\u064a\u0628\u0627\u062a \u0641\u064a \u0627\u0644\u0645\u0646\u0632\u0644 \u0647\u064a \u0637\u0631\u064a\u0642\u0629 \u0645\u0646\u0627\u0633\u0628\u0629 \u0644\u062a\u062d\u0642\u064a\u0642 \u0647\u062f\u0641\u0643. \u0648\u062a\u0630\u0643\u0631 \u0623\u0646 \u062a\u0633\u0631\u0639 \u0646\u0641\u0633\u0643 \u0648\u062a\u0641\u0643\u0631 \u0641\u064a \u0643\u064a\u0641\u064a\u0629 \u062a\u0646\u0641\u0633\u0643 \u0639\u0646\u062f\u0645\u0627 \u062a\u0636\u064a\u0641 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0638\u0647\u0631 \u0647\u0630\u0647 \u0625\u0644\u0649 \u0631\u0648\u062a\u064a\u0646 \u062a\u0645\u0627\u0631\u064a\u0646\u0643. \u0627\u0639\u062a\u0646\u064a \u0628\u062c\u0633\u0645\u0643 \u0648\u0633\u062a\u062c\u062f \u0646\u062a\u064a\u062c\u0629 \u062c\u064a\u062f\u0629. \u0647\u064a\u0627 \u0628\u0646\u0627 \u0646\u0628\u062f\u0623!<\/span><\/p>\n

1- LOW PLANK<\/h3>\n

\u0648\u0636\u0639 \u0627\u0644\u0628\u062f\u0627\u064a\u0629:<\/strong><\/p>\n

\u0627\u0633\u062a\u0644\u0642\u064a \u0639\u0644\u0649 \u0645\u0639\u062f\u062a\u0643. \u0627\u062b\u0646\u0650 \u0645\u0631\u0641\u0642\u064a\u0643 \u0645\u0628\u0627\u0634\u0631\u0629 \u062a\u062d\u062a \u0643\u062a\u0641\u064a\u0643 \u0648\u0636\u0639 \u0633\u0627\u0639\u062f\u064a\u0643 \u0639\u0644\u0649 \u0627\u0644\u0623\u0631\u0636. \u0627\u0641\u0631\u062f \u0631\u062c\u0644\u064a\u0643 \u0648\u0636\u0639 \u0645\u0634\u0637 \u0642\u062f\u0645\u064a\u0643 \u0639\u0644\u0649 \u0627\u0644\u0623\u0631\u0636.<\/span><\/p>\n

\"Low-plank<\/p>\n

\u0643\u064a\u0641 \u062a\u0642\u0648\u0645 \u0628\u0627\u0644\u062a\u0645\u0631\u064a\u0646:<\/strong><\/p>\n

1- \u0627\u0631\u0641\u0639 \u0648\u0631\u0643\u064a\u0643 \u0648\u0641\u062e\u0630\u064a\u0643 \u0639\u0646 \u0627\u0644\u0623\u0631\u0636 \u062d\u062a\u0649 \u064a\u0635\u0628\u062d \u062c\u0633\u0645\u0643 \u0645\u0648\u0627\u0632\u064a\u064b\u0627 \u0644\u0644\u0623\u0631\u0636.\u00a0<\/span><\/p>\n

2- \u0623\u0634\u0631\u0643 \u062c\u0630\u0639\u0643 \u0648\u062a\u0623\u0643\u062f \u0645\u0646 \u0623\u0646 \u062c\u0633\u0645\u0643 \u064a\u0634\u0643\u0644 \u062e\u0637\u064b\u0627 \u0645\u0633\u062a\u0642\u064a\u0645\u064b\u0627 \u0645\u0646 \u0631\u0623\u0633\u0643 \u0625\u0644\u0649 \u0642\u062f\u0645\u064a\u0643.\u00a0<\/span><\/p>\n

3- \u0627\u062b\u0646\u0650 \u062d\u0648\u0636\u0643 \u0644\u0623\u0633\u0641\u0644 \u0644\u0636\u0645\u0627\u0646 \u0645\u0633\u0637\u062d \u0627\u0644\u0638\u0647\u0631.\u00a0<\/span><\/p>\n

4- \u0644\u0627 \u062a\u062f\u0639 \u0623\u0633\u0641\u0644 \u0638\u0647\u0631\u0643 \u064a\u0631\u062a\u062e\u064a \u0623\u0648 \u064a\u0631\u062a\u0641\u0639.\u00a0<\/span><\/p>\n

5- \u0641\u064a \u0645\u0646\u0637\u0642\u0629 \u0627\u0644\u0635\u062f\u0631\u060c \u0627\u0633\u062d\u0628 \u0644\u0648\u062d\u064a \u0643\u062a\u0641\u0643 \u0644\u0644\u062f\u0627\u062e\u0644 \u0648\u0644\u0644\u0623\u0633\u0641\u0644.<\/span><\/p>\n

2- HIGH PLANK<\/h3>\n

\u0648\u0636\u0639 \u0627\u0644\u0628\u062f\u0627\u064a\u0629:<\/strong><\/p>\n

\u0627\u0631\u062a\u0643\u0632 \u0639\u0644\u0649 \u0627\u0644\u0623\u0631\u0628\u0639 \u0623\u0637\u0631\u0627\u0641. \u0636\u0639 \u064a\u062f\u064a\u0643 \u0645\u062a\u0628\u0627\u0639\u062f\u062a\u064a\u0646 \u0628\u0639\u0631\u0636 \u0627\u0644\u0643\u062a\u0641\u064a\u0646 \u0645\u0628\u0627\u0634\u0631\u0629 \u062a\u062d\u062a \u0643\u062a\u0641\u064a\u0643. \u062d\u0627\u0641\u0638 \u0639\u0644\u0649 \u0645\u0631\u0641\u0642\u064a\u0643 \u0645\u062b\u0646\u064a\u064a\u0646 \u0642\u0644\u064a\u0644\u0627\u064b.<\/span><\/p>\n

\"High-plank<\/p>\n

\u0643\u064a\u0641 \u062a\u0642\u0648\u0645 \u0628\u0627\u0644\u062a\u0645\u0631\u064a\u0646:<\/strong><\/p>\n

1- \u0627\u0641\u0631\u062f \u0631\u062c\u0644\u064a\u0643 \u0648\u0636\u0639 \u0645\u0634\u0637 \u0642\u062f\u0645\u064a\u0643 \u0639\u0644\u0649 \u0627\u0644\u0623\u0631\u0636.\u00a0<\/span><\/p>\n

2- \u064a\u062c\u0628 \u0623\u0646 \u064a\u0643\u0648\u0646 \u062c\u0633\u0645\u0643 \u0642\u0637\u0631\u064a\u064b\u0627 \u0639\u0644\u0649 \u0627\u0644\u0623\u0631\u0636.\u00a0<\/span><\/p>\n

3- \u0623\u0634\u0631\u0643 \u062c\u0630\u0639\u0643 \u0648\u062a\u0623\u0643\u062f \u0645\u0646 \u0623\u0646 \u062c\u0633\u0645\u0643 \u064a\u0634\u0643\u0644 \u062e\u0637\u064b\u0627 \u0645\u0633\u062a\u0642\u064a\u0645\u064b\u0627 \u0645\u0646 \u0631\u0623\u0633\u0643 \u0625\u0644\u0649 \u0642\u062f\u0645\u064a\u0643.\u00a0<\/span><\/p>\n

4- \u0627\u062b\u0646\u0650 \u062d\u0648\u0636\u0643 \u0644\u0623\u0633\u0641\u0644 \u0648\u062a\u0623\u0643\u062f \u0645\u0646 \u0623\u0646 \u0638\u0647\u0631\u0643 \u0645\u0633\u0637\u062d. \u0644\u0627 \u062a\u062f\u0639 \u0623\u0633\u0641\u0644 \u0638\u0647\u0631\u0643 \u064a\u0631\u062a\u062e\u064a \u0623\u0648 \u064a\u0631\u062a\u0641\u0639.<\/span><\/p>\n

\u00a05- \u0641\u064a \u0645\u0646\u0637\u0642\u0629 \u0627\u0644\u0635\u062f\u0631\u060c \u0627\u0633\u062d\u0628 \u0644\u0648\u062d\u064a \u0643\u062a\u0641\u0643 \u0644\u0644\u062f\u0627\u062e\u0644 \u0648\u0644\u0644\u0623\u0633\u0641\u0644.<\/span><\/p>\n

3- BRIDGE<\/h3>\n

\u0648\u0636\u0639 \u0627\u0644\u0628\u062f\u0627\u064a\u0629:<\/strong><\/p>\n

\u0627\u0633\u062a\u0644\u0642 \u0639\u0644\u0649 \u0638\u0647\u0631\u0643 \u0648\u0623\u0631\u062d \u0631\u0623\u0633\u0643 \u0639\u0644\u0649 \u0627\u0644\u0623\u0631\u0636. \u0627\u062b\u0646\u0650 \u0631\u0643\u0628\u062a\u064a\u0643 \u062d\u062a\u0649 \u064a\u0635\u0628\u062d \u0643\u0639\u0628\u064a\u0643 \u062a\u062d\u062a \u0631\u0643\u0628\u062a\u064a\u0643 \u0645\u0628\u0627\u0634\u0631\u0629. \u0627\u062c\u0639\u0644 \u0630\u0631\u0627\u0639\u064a\u0643 \u0639\u0644\u0649 \u062c\u0627\u0646\u0628\u064a\u0643 \u0645\u0639 \u062a\u0648\u062c\u064a\u0647 \u0631\u0627\u062d\u062a\u064a \u0627\u0644\u064a\u062f\u064a\u0646 \u0644\u0623\u0633\u0641\u0644. \u0647\u0630\u0627 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0645\u0646 \u0623\u0641\u0636\u0644 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0638\u0647\u0631 \u0641\u064a \u0627\u0644\u0645\u0646\u0632\u0644 \u0648\u064a\u0633\u0647\u0644 \u0627\u0644\u0642\u064a\u0627\u0645 \u0628\u0647 \u0648\u064a\u0639\u0645\u0644 \u0639\u0644\u0649 \u0639\u062f\u0629 \u0639\u0636\u0644\u0627\u062a \u0641\u064a \u0646\u0641\u0633 \u0627\u0644\u0648\u0642\u062a.<\/span><\/p>\n

\"Bridge<\/p>\n

\u0643\u064a\u0641 \u062a\u0642\u0648\u0645 \u0628\u0627\u0644\u062a\u0645\u0631\u064a\u0646:<\/strong><\/p>\n

1- \u0627\u062b\u0646\u0650 \u062d\u0648\u0636\u0643 \u0644\u0623\u0633\u0641\u0644 \u0644\u0636\u0645\u0627\u0646 \u0627\u0633\u062a\u0648\u0627\u0621 \u0623\u0633\u0641\u0644 \u0627\u0644\u0638\u0647\u0631.\u00a0<\/span><\/p>\n

2- \u0641\u064a \u0645\u0646\u0637\u0642\u0629 \u0627\u0644\u0635\u062f\u0631\u060c \u0627\u0633\u062d\u0628 \u0644\u0648\u062d\u064a \u0643\u062a\u0641\u0643 \u0644\u0644\u062f\u0627\u062e\u0644 \u0648\u0644\u0644\u0623\u0633\u0641\u0644.\u00a0<\/span><\/p>\n

3- \u0627\u0631\u0641\u0639 \u0648\u0631\u0643\u064a\u0643 \u0646\u062d\u0648 \u0627\u0644\u0633\u0642\u0641 \u062d\u062a\u0649 \u064a\u062a\u0645 \u062a\u0645\u062f\u064a\u062f\u0647\u0645\u0627 \u0628\u0627\u0644\u0643\u0627\u0645\u0644 \u0648\u0627\u0633\u062a\u0645\u0631 \u0641\u064a \u0647\u0630\u0627 \u0627\u0644\u0648\u0636\u0639 \u0644\u0645\u062f\u0629 10 \u062b\u0648\u0627\u0646\u064d \u0623\u062b\u0646\u0627\u0621 \u0627\u0644\u0636\u063a\u0637 \u0639\u0644\u0649 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0645\u0624\u062e\u0631\u0629.\u00a0<\/span><\/p>\n

4- \u062b\u0645 \u0623\u0646\u0632\u0644 \u0648\u0631\u0643\u064a\u0643 – \u0628\u0634\u0643\u0644 \u0645\u062b\u0627\u0644\u064a\u060c \u062f\u0648\u0646 \u0644\u0645\u0633 \u0627\u0644\u0623\u0631\u0636 – \u0648\u0643\u0631\u0631 \u0627\u0644\u062a\u0645\u0631\u064a\u0646.<\/span><\/p>\n

\"\"<\/a><\/p>\n

4- SUPERMAN<\/h3>\n

\u0648\u0636\u0639 \u0627\u0644\u0628\u062f\u0627\u064a\u0629:<\/strong><\/p>\n

\u0627\u0633\u062a\u0644\u0642 \u0639\u0644\u0649 \u0628\u0637\u0646\u0643. \u0645\u062f \u0630\u0631\u0627\u0639\u064a\u0643 \u0644\u0644\u0623\u0645\u0627\u0645\u060c \u0631\u0627\u062d\u062a\u064a \u0627\u0644\u064a\u062f\u064a\u0646 \u0639\u0644\u0649 \u0627\u0644\u0623\u0631\u0636.<\/span><\/p>\n

\"Superman<\/p>\n

\u0643\u064a\u0641 \u062a\u0642\u0648\u0645 \u0628\u0627\u0644\u062a\u0645\u0631\u064a\u0646:<\/strong><\/p>\n

1- \u0627\u0631\u0641\u0639 \u0627\u0644\u062c\u0632\u0621 \u0627\u0644\u0639\u0644\u0648\u064a \u0645\u0646 \u062c\u0633\u0645\u0643 \u062b\u0645 \u0633\u0627\u0642\u064a\u0643 \u0644\u062a\u0634\u0643\u064a\u0644 \u0642\u0648\u0633.\u00a0<\/span><\/p>\n

2- \u062a\u0623\u0643\u062f \u0645\u0646 \u0623\u0646 \u0631\u0643\u0628\u062a\u064a\u0643 \u0648\u0635\u062f\u0631\u0643 \u0644\u0627 \u062a\u0644\u0645\u0633 \u0627\u0644\u0623\u0631\u0636.\u00a0<\/span><\/p>\n

3- \u062d\u0627\u0641\u0638 \u0639\u0644\u0649 \u0631\u0623\u0633\u0643 \u0648\u0631\u0642\u0628\u062a\u0643 \u0645\u062d\u0627\u064a\u062f\u064b\u0627. \u0644\u0627 \u062a\u0628\u0627\u0644\u063a \u0641\u064a \u0625\u0637\u0627\u0644\u0629 \u0631\u0642\u0628\u062a\u0643 \u0648\u062a\u062d\u0627\u0641\u0638 \u0639\u0644\u0649 \u062b\u0646\u064a \u0630\u0642\u0646\u0643.\u00a0<\/span><\/p>\n

4- \u064a\u0645\u0643\u0646\u0643 \u062b\u0646\u064a \u0630\u0631\u0627\u0639\u064a\u0643 \u0642\u0644\u064a\u0644\u0627\u064b \u0639\u0646\u062f \u0627\u0644\u0645\u0631\u0641\u0642\u064a\u0646 \u0623\u062b\u0646\u0627\u0621 \u0645\u062f\u0647\u0645\u0627 \u0644\u0644\u0623\u0645\u0627\u0645.\u00a0<\/span><\/p>\n

5- \u064a\u0645\u0643\u0646\u0643 \u0632\u064a\u0627\u062f\u0629 \u0623\u0648 \u062a\u0642\u0644\u064a\u0644 \u062a\u0648\u062a\u0631 \u062c\u0633\u0645\u0643 \u0639\u0646 \u0637\u0631\u064a\u0642 \u0631\u0641\u0639 \u0623\u0648 \u062e\u0641\u0636 \u0627\u0644\u062c\u0632\u0621 \u0627\u0644\u0639\u0644\u0648\u064a \u0645\u0646 \u0627\u0644\u062c\u0633\u0645 \u0648 \/ \u0623\u0648 \u0627\u0644\u0633\u0627\u0642\u064a\u0646 \u0641\u064a \u0648\u0642\u062a \u0648\u0627\u062d\u062f.<\/span><\/p>\n

5- QUADRUPED LIMB RAISES<\/h3>\n

\u0648\u0636\u0639 \u0627\u0644\u0628\u062f\u0627\u064a\u0629:<\/strong><\/p>\n

\u0627\u0631\u062a\u0643\u0632 \u0639\u0644\u0649 \u0627\u0644\u0623\u0631\u0628\u0639 \u0623\u0637\u0631\u0627\u0641. \u0648\u0636\u0639 \u064a\u062f\u064a\u0643 \u0645\u062a\u0628\u0627\u0639\u062f\u062a\u064a\u0646 \u0628\u0639\u0631\u0636 \u0627\u0644\u0643\u062a\u0641\u064a\u0646 \u0645\u0628\u0627\u0634\u0631\u0629 \u062a\u062d\u062a \u0643\u062a\u0641\u064a\u0643. \u0627\u062b\u0646\u0650 \u0645\u0631\u0641\u0642\u064a\u0643 \u0642\u0644\u064a\u0644\u064b\u0627 \u0648\u0636\u0639 \u0631\u0643\u0628\u062a\u064a\u0643 \u062a\u062d\u062a \u0648\u0631\u0643\u064a\u0643 \u0645\u0628\u0627\u0634\u0631\u0629. \u064a\u062c\u0628 \u0623\u0646 \u064a\u0643\u0648\u0646 \u062c\u0633\u0645\u0643 \u0645\u0648\u0627\u0632\u064a\u064b\u0627 \u0644\u0644\u0623\u0631\u0636. \u062a\u0623\u0643\u062f \u0645\u0646 \u0623\u0646 \u062c\u0633\u0645\u0643 \u064a\u0634\u0643\u0644 \u062e\u0637\u064b\u0627 \u0645\u0633\u062a\u0642\u064a\u0645\u064b\u0627 \u0645\u0646 \u0631\u0623\u0633\u0643 \u0625\u0644\u0649 \u0623\u0631\u062f\u0627\u0641\u0643. \u0641\u064a \u0645\u0646\u0637\u0642\u0629 \u0627\u0644\u0635\u062f\u0631 \u060c \u0627\u0633\u062d\u0628 \u0644\u0648\u062d\u064a \u0643\u062a\u0641\u0643 \u0644\u0644\u062f\u0627\u062e\u0644 \u0648\u0644\u0644\u0623\u0633\u0641\u0644.<\/span><\/p>\n

\"09.02._Sven_Quadrated-limb-raised\"<\/p>\n

\u0643\u064a\u0641 \u062a\u0642\u0648\u0645 \u0628\u0627\u0644\u062a\u0645\u0631\u064a\u0646:<\/strong><\/p>\n

1- \u0645\u062f \u0630\u0631\u0627\u0639\u0643 \u0627\u0644\u0623\u064a\u0645\u0646 \u0644\u0644\u0623\u0645\u0627\u0645 \u0648\u0633\u0627\u0642\u0643 \u0627\u0644\u064a\u0633\u0631\u0649 \u0644\u0644\u062e\u0644\u0641 \u0645\u0639 \u0627\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0627\u0633\u062a\u0642\u0627\u0645\u0629 \u0638\u0647\u0631\u0643.<\/span><\/p>\n

2- \u0627\u062b\u0628\u062a \u0639\u0644\u0649 \u0647\u0630\u0627 \u0627\u0644\u0648\u0636\u0639 \u0644\u0645\u062f\u0629 \u062b\u0644\u0627\u062b \u0625\u0644\u0649 \u0639\u0634\u0631 \u062b\u0648\u0627\u0646\u064d \u062b\u0645 \u0627\u0646\u0632\u0644 \u0638\u0647\u0631\u0643 \u0644\u0644\u0628\u062f\u0621.\u00a0<\/span><\/p>\n

3- \u0643\u0631\u0631 \u0639\u0644\u0649 \u0627\u0644\u062c\u0627\u0646\u0628 \u0627\u0644\u0622\u062e\u0631.<\/span><\/p>\n

6- PUSH-U<\/h3>\n

\u0648\u0636\u0639 \u0627\u0644\u0628\u062f\u0627\u064a\u0629:<\/strong><\/p>\n

\u0627\u0631\u062a\u0643\u0632 \u0639\u0644\u0649 \u0627\u0644\u0623\u0631\u0628\u0639 \u0623\u0637\u0631\u0627\u0641. \u0636\u0639 \u064a\u062f\u064a\u0643 \u0645\u062a\u0628\u0627\u0639\u062f\u062a\u064a\u0646 \u0628\u0639\u0631\u0636 \u0627\u0644\u0643\u062a\u0641\u064a\u0646 \u0645\u0628\u0627\u0634\u0631\u0629 \u062a\u062d\u062a \u0643\u062a\u0641\u064a\u0643. \u0627\u062b\u0646\u0650 \u0645\u0631\u0641\u0642\u064a\u0643 \u0642\u0644\u064a\u0644\u064b\u0627. \u0627\u0641\u0631\u062f \u0631\u062c\u0644\u064a\u0643 \u0648\u0636\u0639 \u0645\u0634\u0637 \u0642\u062f\u0645\u064a\u0643 \u0639\u0644\u0649 \u0627\u0644\u0623\u0631\u0636. \u0623\u0634\u0631\u0643 \u062c\u0630\u0639\u0643 \u0648\u062a\u0623\u0643\u062f \u0645\u0646 \u0623\u0646 \u062c\u0633\u0645\u0643 \u064a\u0634\u0643\u0644 \u062e\u0637\u064b\u0627 \u0645\u0633\u062a\u0642\u064a\u0645\u064b\u0627 \u0645\u0646 \u0631\u0623\u0633\u0643 \u0625\u0644\u0649 \u0642\u062f\u0645\u064a\u0643. \u0641\u064a \u0645\u0646\u0637\u0642\u0629 \u0627\u0644\u0635\u062f\u0631\u060c \u0627\u0633\u062d\u0628 \u0644\u0648\u062d\u064a \u0643\u062a\u0641\u0643 \u0644\u0644\u062f\u0627\u062e\u0644 \u0648\u0644\u0644\u0623\u0633\u0641\u0644.<\/span><\/p>\n

\"09.02._Sven_Push-ups\"<\/p>\n

\u0643\u064a\u0641 \u062a\u0642\u0648\u0645 \u0628\u0627\u0644\u062a\u0645\u0631\u064a\u0646:<\/strong><\/p>\n

1- \u0627\u062e\u0641\u0636 \u0627\u0644\u062c\u0632\u0621 \u0627\u0644\u0639\u0644\u0648\u064a \u0645\u0646 \u0627\u0644\u062c\u0633\u0645 \u0648\u0627\u0644\u0648\u0631\u0643\u064a\u0646 \u0641\u064a \u0646\u0641\u0633 \u0627\u0644\u0648\u0642\u062a.\u00a0<\/span><\/p>\n

2- \u062a\u0623\u0643\u062f \u0645\u0646 \u0625\u0634\u0631\u0627\u0643 \u0642\u0644\u0628\u0643 \u062e\u0644\u0627\u0644 \u0627\u0644\u062d\u0631\u0643\u0629 \u0628\u0623\u0643\u0645\u0644\u0647\u0627. \u062d\u0627\u0641\u0638 \u0639\u0644\u0649 \u0645\u0631\u0641\u0642\u064a\u0643 \u0645\u0637\u0648\u064a\u064b\u0627 \u0628\u0627\u0644\u0642\u0631\u0628 \u0645\u0646 \u062c\u0633\u0645\u0643.<\/span><\/p>\n

3- \u062e\u0630 \u0634\u0647\u064a\u0642\u0627 \u0648\u0623\u0646\u062a \u062a\u0646\u0632\u0644 \u0644\u0623\u0633\u0641\u0644 \u0648\u0632\u0641\u064a\u0631\u0627 \u0648\u0623\u0646\u062a \u062a\u062f\u0641\u0639 \u0644\u0623\u0639\u0644\u0649.<\/span><\/p>\n

\"\"<\/a><\/p>\n

<\/p>\n

\u0627\u0644\u0645\u0635\u062f\u0631: Runtastic<\/a><\/pre>\n","protected":false},"excerpt":{"rendered":"
\u0647\u0644 \u062a\u0631\u064a\u062f \u0627\u0644\u062d\u0635\u0648\u0644 \u0639\u0644\u0649 \u0638\u0647\u0631 \u0623\u0642\u0648\u0649\u061f \u0633\u062a\u0645\u0646\u062d\u0643 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0638\u0647\u0631 \u0641\u064a \u0627\u0644\u0645\u0646\u0632\u0644 \u0627\u0644\u0633\u062a\u0629 \u0627\u0644\u062a\u0627\u0644\u064a\u0629 \u0628\u0648\u0632\u0646 \u0627\u0644\u062c\u0633\u0645 \u0641\u0642\u0637 \u062a\u0645\u0631\u064a\u0646\u064b\u0627 \u0631\u0627\u0626\u0639\u064b\u0627 \u0641\u064a \u0627\u0644\u0645\u0646\u0632\u0644\u060c \u0644\u0627 \u062a\u062d\u062a\u0627\u062c \u0625\u0644\u0649 \u0623\u064a \u0645\u0639\u062f\u0627\u062a \u0644\u0647\u0630\u0647 – \u0641\u0642\u0637 \u0648\u0632\u0646 \u062c\u0633\u0645\u0643.\u00a0 \u0628\u0634\u0643\u0644 \u0639\u0627\u0645\u060c \u063a\u0627\u0644\u0628\u064b\u0627 \u0645\u0627 \u062a\u062a\u0637\u0644\u0628 \u062a\u0645\u0627\u0631\u064a\u0646 \u0648\u0632\u0646 \u0627\u0644\u062c\u0633\u0645 \u0627\u0644\u0643\u062b\u064a\u0631 \u0645\u0646 \u0627\u0644\u062b\u0628\u0627\u062a\u060c \u0648\u0644\u062a\u0637\u0648\u064a\u0631 \u0647\u0630\u0627 \u0627\u0644\u0627\u0633\u062a\u0642\u0631\u0627\u0631 \u0627\u0644\u0623\u0633\u0627\u0633\u064a\u060c \u064a\u062c\u0628 \u0623\u0646 \u062a\u062a\u0639\u0644\u0645 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0628\u0637\u0646 \u0648\u0627\u0644\u0638\u0647\u0631 \u0627\u0644\u0639\u0645\u0644 \u0645\u0639\u064b\u0627. \u0644\u0623\u0646 \u0643\u0644 …<\/p>\n","protected":false},"author":15,"featured_media":4775,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":[],"categories":[16],"tags":[439,993,992],"featured_image_src":"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/06\/\u062a\u0645\u0627\u0631\u064a\u0646-\u0627\u0644\u0638\u0647\u0631-\u0641\u064a-\u0627\u0644\u0645\u0646\u0632\u0644.jpg","_links":{"self":[{"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/posts\/4772"}],"collection":[{"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/users\/15"}],"replies":[{"embeddable":true,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/comments?post=4772"}],"version-history":[{"count":6,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/posts\/4772\/revisions"}],"predecessor-version":[{"id":4786,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/posts\/4772\/revisions\/4786"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/media\/4775"}],"wp:attachment":[{"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/media?parent=4772"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/categories?post=4772"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/tags?post=4772"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}